Ingredients
½ Cup Broken Wheat Dalia
¼ Cup Finely Chopped Onions
¼ Cup Finely Chopped Tomatoes
¼ Cup Finely Chopped Doodhi
¼ Cup Finely Chopped Cauliflower
½ Tsp Red Chili Powder
1/8 Tsp Salt
1/8 Tsp Turmeric Powder
1 tsp Ginger Garlic Paste (optional)
Introducing the vegetable dalia khichdi, a nutritious blend of broken wheat, colorful vegetables, and aromatic spices. This recipe has all the benefits of dalia and provides high fiber content for digestive health and a sense of fullness. Whether you’re managing diabetes, aiming for weight loss, or seeking a well-rounded meal, this khichdi is a flavorful solution. The step-by-step recipe ensures a quick and easy cooking process, resulting in a balanced combination of carbohydrates, proteins, and fiber.
How To Make Vegetable Dalia Khichdi Recipe?
Here are the quick and easy instructions to make delicious healthy dalia khichdi for weight loss. This will guide you through creating this delicious and nutritious meal, making it an excellent addition to your lunch ideas.
- Rinse the broken wheat (dalia) under cold water and set it aside.
- In a pan, dry roast the broken wheat on medium heat for about 2-3 minutes. This adds a nutty flavor to the dalia. Set it aside.
- Heat a little oil in a pot or pressure cooker. Now add onions and saute until they turn golden brown.
- Add ginger and garlic if you prefer, and sauté for another minute until the raw smell disappears.
- Toss in the finely chopped tomatoes, doodhi (bottle gourd), and cauliflower. Mix well and cook for 1-2 minutes until the vegetables begin to soften.
- Add the roasted broken wheat (dalia) to the vegetables.
- Sprinkle red chili powder, turmeric powder, and salt over the mixture. Mix everything thoroughly.
- Pour in the required amount of water, usually 2 cups for 1/2 cup of broken wheat. Adjust the water as needed for your preferred consistency.
- Now close the lid and cook for 2-3 whistles.
- Gently separate the grains with a fork, and your healthy vegetable dalia khichdi is ready to be served.
What You To Know About Dalia?
Dalia, also known as cracked or broken wheat, is a form of bulgur wheat produced by coarsely milling whole wheat grains. Sourced from the fibrous husk of the wheat grain, dalia boasts exceptional nutritional value for several reasons:
- High Fiber Content: It surpasses many processed grains with five times more fiber, contributing to digestive health and a sense of fullness.
- Suitable For Protein, Low Carb Diets: Dalia is a good source of protein, particularly advantageous for individuals following a high-protein, low-carb diet, offering a nutrient-dense alternative to refined grains.
- Rich In Magnesium And Iron: This grain serves as a rich source of essential minerals such as magnesium and iron, contributing to overall well-being.
- Satiety Factor: Consuming dalia tends to keep you feeling full for an extended period, making it a valuable choice for those looking to manage their appetite.
While not gluten-free, broken wheat is a vegetarian and plant-based vegan ingredient. It finds versatile use in the kitchen, being a key component in dishes like upma or sweet porridge (meetha dalia). Incorporating dalia into your diet can be a flavorful and nutritious addition, catering to various dietary preferences and lifestyles.
Nutritional Values
Vegetable dalia khichdi is a nutrient-rich healthy recipe made with broken wheat, assorted vegetables, and aromatic spices. With a balance of carbohydrates, proteins, and essential vitamins, it provides a wholesome and delicious option for a well-rounded, health-conscious meal. Here is the approximate value:
| Nutrients | Value (250 g) |
| Calories | 130-150 Kcal |
| Protein | 4-5 g |
| Carbohydrates | 30-32 g |
| Fiber | 4-5 g |
| Fat | 0.5-1 g |
NOTE: The nutritional values of vegetables and dalia khichdi can vary based on the specific ingredients used and their quantities.
Serving Suggestions
Enjoy your healthy vegetable and dalia khichdi with these serving suggestions, turning your meal into a culinary adventure. Here are some serving suggestions that you can use:
- Minty Fresh Raita Delight: Pair your steaming hot dalia khichdi with a refreshing bowl of mint raita, creating a perfect harmony of flavors and textures.
- Crunchy Cucumber Salad: Complement the wholesome goodness of the khichdi with a vibrant cucumber salad recipe, offering a crunchy medley of fresh cucumbers.
- Papad: Add a delightful crunch to your meal with crispy papads, creating a satisfying contrast to the soft and nutritious dalia khichdi.
- Homemade Mango Pickle: Infuse a burst of tangy and spicy goodness with homemade mango pickle, providing an exciting flavor kick to every bite.
- Storage Tip for Later Enjoyment: Store any remaining khichdi in an airtight container in the refrigerator for 1-2 days. When reheating, simply add ⅛ to ¼ cup of water to achieve the desired consistency. Whether on the stovetop or in the microwave, your dalia khichdi will be ready to delight your taste buds once again.
Health Benefits Of Vegetable Dalia Khichdi
Vegetables and dalia khichdi, a nutritious and wholesome dish, offer several health benefits due to its combination of ingredients. Here are some of the potential health benefits of dalia khichdi:
- Diabetes Management: Dalia serves as a valuable addition for diabetics due to its low glycemic index and complex carbohydrates. The gradual release of glucose into the blood helps in maintaining stable blood sugar levels.
- Calorie Control: Including dalia in your healthy diet for weight loss, can aid in calorie control, supporting weight management by promoting a slow release of energy. This, in turn, helps in consuming fewer calories in dalia khichdi with vegetables which is better blood sugar regulation.
- Rich Protein Source: Vegetables and dalia khichdi are a substantial source of protein, making them beneficial for those aiming to gain muscle mass. Sufficient protein consumption plays a vital role in fostering the growth and repair of muscles.
- Satiety And Weight Loss: The fiber content in vegetables and dalia khichdi contributes to increased satiety, keeping hunger at bay for an extended period. This can be particularly advantageous for individuals focusing on weight loss by reducing overall calorie intake.
- Digestive Health: Khichdi, known as easily digestible food and its light, is recommended for individuals with digestive disorders or those recovering from illnesses. It provides essential nutrients without burdening the digestive system.
- Protein Combination For Muscle Health: The combination of Dalia with lentils or beans in vegetable dalia khichdi provides a plant-based protein source with critical amino acids. This supports muscle repair and overall development, contributing to a well-rounded and nutritious diet.
- Energy Sustenance: Dalia, being a complex carbohydrate, releases energy gradually, preventing sudden spikes in blood sugar levels. This sustained energy release helps keep you fuller for a longer duration, promoting satiety and overall well-being.
More Recipes To Try
Here are some more healthy khichdi recipes you can try making at home. These recipes are delicious yet healthy and the best part is it’s easy to make and can help you in your fat-loss diet plan.
1. Moong Dal Khichdi Recipe
If you want to eat something light and healthy for dinner, go for easy-to-digest moong dal khichdi.
Easy-to-chew plain khichri made with rice and ghee is so tasty and nutritious that it’s a recommended food for babies and the elderly, and it’s frequently served with aloo curry and buttermilk.
2. 10 Types Of Khichdi Recipes
Presenting you the secret recipes that our weight loss experts mostly recommend to clients.
So, add these recipes to the menu and treat yourself and your family to simple deliciousness. What are you waiting for? Check the below recipes and try them now.
3. Vegetable Multigrain Khichdi Recipe
Just like vegetable dalia khichdi, you can also this yummy and easy-to-make multigrain healthy vegetable khichdi that has the goodness of multi-grains. It can also be added to your list of comfort foods.
4. Sweet And Salty Khichdi
This delectable recipe combines the comforting flavors of traditional khichdi with a sweet and salty twist that will leave your taste buds craving more.
This recipe is likely to impress whether you’re a seasoned chef or a culinary novice. So gather your ingredients and get ready to enjoy this mouthwatering dish.
5. Beetroot Khichdi Recipe
Beetroot khichdi is incredibly simple to make and follows a similar recipe to traditional moong dal khichdi with the inclusion of beetroot. After introducing rice, moong dal, and beetroot individually for 8 months, babies can start eating this beetroot khichdi too.
The Beetroot Khichdi recipe is a vibrant, healthy, as well as easy recipe. Also, a very good option for picky little eaters.
Frequently Asked Questions
Can I Make This Khichdi Without A Pressure Cooker?
Yes, you can make khichdi without a pressure cooker. Simply use a regular pot or saucepan and cook the rice and lentils together until they are soft and well-cooked.
Can I Add Other Vegetables To This Khichdi?
Absolutely! You can enhance the nutritional value and flavor of your khichdi by adding various vegetables such as peas, carrots, cauliflower, or spinach. This not only adds color and texture but also boosts the overall health benefits of the dish.
Is Vegetable Dalia Khichdi A Healthy Meal?
Yes, vegetables and khichdi is a healthy meal as it combine dalia, lentils, and vegetables, providing a balanced mix of carbohydrates, protein, fiber, and essential vitamins. It is easily digestible and is often recommended as a nutritious and comforting dish.
Is Dalia Good For Upset Stomach?
Yes, dalia (broken wheat) is considered good for an upset stomach. It is easily digestible and provides a gentle source of fiber, which can help soothe digestive discomfort and promote regular bowel movements.
Which Vitamin Is Dalia Rich In?
Dalia is rich in various nutrients, including vitamin B-complex. These vitamins play a crucial role in energy metabolism, nerve function, and overall well-being. Incorporating Dalia into your diet can contribute to a balanced intake of essential vitamins.
How To Make Dalia Khichdi?
To make Dalia Khichdi, rinse ½ cup broken wheat, dry roast it, and set aside. Sauté onions, tomatoes, and vegetables in a pot. Add roasted Dalia, spices, and water, then cook for 2-3 whistles. Serve with minty raita for a quick, nutritious meal.
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Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
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